A) fond sporty 1rm back squat

B) 6 rounds of 3 minutes on 2 minutes off, alternating between 1 and 2.
1) run 400m and then amrap of:
4 pullups
8 pushups
12 air squats
2) run 400m and then amrap of:
5 power cleans (95/65)
5 box jumps